http://homepage.mac.com/stevjoh/My%20Website/index.htmlHot News!enuser@domain.comCopyright 2007 John Stevenson2007-03-13T02:09:36+00:00 hourly 1 2000-01-01T12:00+00:00 Thu, 24 May 2007 21:43:09 +0100user@domain.comTraining2007-03-13T02:09:36+00:00http://homepage.mac.com/stevjoh/My%20Website/page6/files/530cc8ea4f36a3b8ffbfb6f15c6be3f3-9.html#unique-entry-id-9http://homepage.mac.com/stevjoh/My%20Website/page6/files/530cc8ea4f36a3b8ffbfb6f15c6be3f3-9.html#unique-entry-id-9With 2 weeks to go, I've now assembled my full kit. At 12 kg, my ideal pack is too heavy, I really wanted to keep everything below 10 kg, ideally, which is the weight I’ve been running with. Unfortunately, it's not immediately obvious what I'm going to take out, as I'm not exactly overweight on luxuries. That said, I do have 1 kg of SIS Go powder, my chosen carbohydrate drink. I also have around 5 kg of basic food, which I can also cut back on. The GPS is also out of the window. This is the real dilemma. On the real luxury front, I am bringing my iPod, solar charger and a camera, weighing in at around 500g altogether, but as a 'once in a lifetime' type event (at least from my wife's perspective!), I not prepared to dump the camera. At the end of the day, to participate in an event like this, I'm going to have to take some fairly harsh decisions between needs, wants and what I really, actually need, which looks like it might spell hunger!! Still, it's not as though I can't afford to lose a bit of weight...!]]>user@domain.comTraining2007-01-12T02:08:55+00:00http://homepage.mac.com/stevjoh/My%20Website/page6/files/f8888e202333996703976bcbb5b9c8bf-8.html#unique-entry-id-8http://homepage.mac.com/stevjoh/My%20Website/page6/files/f8888e202333996703976bcbb5b9c8bf-8.html#unique-entry-id-8The moment of truth, January brought the Tring2Town, a 45 mile race at the end of the month. Probably the easiest possible 45 miler, being along the Grand Union canal, but 45 miles nonetheless.

I'm still in one piece! I did get blisters on both heels, which is annoying; something I need to investigate further before March. Also suffered from back pain from the rucksack in kidney area on both sides of my lower back. Maybe train wearing the sack more often now? I took 11 hours. Turned out to be 46.5m miles as well, the distance between the start and the canal system wasn't 'included'!! In terms of strategy, I planned to run for 1 hour and then run/walk for alternate 20 min stints. The running at 12 min miles, the walking at 15, which would get me to 10hrs. Plan started well, ran the first hour all sub 12. Then the alternate 20/20 also started well, with my run times generally faster than the first hour and my walks all around the 13-13:30 min miles. This served me well until around the 25 mile mark, when I started to flag although all averages still well below the 15 min mile stage. Got second wind a couple of miles later as I came into check point 3 (29 mile marker). I then picked up again over the next few miles to check point 4 at the 33 mile marker. Thereafter, I pretty much walked it, but at a slowing pace, with blisters an increasing issue. All in, I'm pleased with the result, despite being beaten by a 60 year old woman!! It was important to cover the distance in tact (critical for me in fact) and I feel that I could have covered a marathon the next day if need be. I am concerned about blisters though, and am looking to find any possible solutions that may help. In retrospect, I probably could have pushed harder in the mid 30s, starting to walk earlier than I should perhaps.]]>user@domain.comTraining2006-08-12T02:08:01+01:00http://homepage.mac.com/stevjoh/My%20Website/page6/files/0f875c357a12dd22eae3f1fa70328d28-7.html#unique-entry-id-7http://homepage.mac.com/stevjoh/My%20Website/page6/files/0f875c357a12dd22eae3f1fa70328d28-7.html#unique-entry-id-7The opportunity to run abroad in 30o+ conditions proved to be a bit of an eye-opener. I didn’t run for much more than an hour at a time, but it really was much more difficult, with my heart rate also flying off the scale compared to normal. In my second week on holiday, things were better as I became accustomed to the heat, but there won’t be any acclimatisation before the MdS itself. Excellent!! August mileage came in at around 90 miles again.

I’ve now started to look at equipment with a bit more vigour. Latest reading includes ‘Ultramarathon, breaking through the wall’, a collection of accounts from a variety of ultra runners. Somehow this seems to provide some confidence that December’s 50 mile run isn’t ridiculous. ‘Fixing your feet’, a must-read book on treating and avoiding blisters arrived on the same day my new work shoes shredded my feet, providing useful practical experience on foot binding!

The quest for the perfect running shoes for the event has led me to Montrail’s Continental Divide, a trail shoe that provides the support/pronation features that aren’t normally available in a stripped down trail shoe – I’m not a natural runner, with style and grace of a three-legged rhino, and need some support. These shoes initially feel more comfortable than my favourite New Balance, I’ll get to try them out at in a week or two at the Yorkshireman marathon.

My long run, now pushing 3 hours, is with a rucksack weighing c.6kg including 2kg of liquids. Staying within my heart rate bands, my pace has slowed down to 10-11 minute miles, but I’m able to cope with the distance (16 miles) and load well.
]]>user@domain.comTraining2006-07-12T02:07:14+01:00http://homepage.mac.com/stevjoh/My%20Website/page6/files/4520f970c58e93d69f6c30135a9dc365-6.html#unique-entry-id-6http://homepage.mac.com/stevjoh/My%20Website/page6/files/4520f970c58e93d69f6c30135a9dc365-6.html#unique-entry-id-6After a weak June, my mileage in July increased to c.95 miles, despite going on holiday at the end of the month. I’ve now scoured Runner’s World for autumn races, beginning with the Yorkshireman in September, an off-road marathon in Keighley. I’ve already got an 11 mile race, the Salomon Hellrunner, pencilled in for October and also plan to do the 50 mile ‘Round Rotherham’ race in December. How far?
]]>user@domain.comTraining2006-06-12T02:06:22+01:00http://homepage.mac.com/stevjoh/My%20Website/page6/files/be693a3d7c0598c4ab9ab5df26222b7b-5.html#unique-entry-id-5http://homepage.mac.com/stevjoh/My%20Website/page6/files/be693a3d7c0598c4ab9ab5df26222b7b-5.html#unique-entry-id-5From a training perspective, June was a terrible month, covering less than 60 miles all month, a function of holidays and work. However, on the plus side, the drop off in training has solved my shin splint problem.

I’ve now started to look at clothing etc. for the race. I tend to have a problem with chaffing thighs when I run, fascinating, I know. I figured that some form of cycling style running short would solve all my problems, and picked up a lovely pair of Adidas ‘Clima-cool’ shorts. The clima-cool bit seems to come from a number of mesh panels, one of which is in the crotch area. Alas, I chose to try these shorts out on my long run. After a few miles they weren’t too comfortable, after 11 miles I realise this clima-cool panel acts as a cheese grater/bikini wax system. Great! Suffice it to say, I won’t be wearing these again anytime soon!

The answer proved to be Nike Pro Compression. I wear the Nike Pro shorts, a cycling short style boxer, under my normal running shorts, which seems to have solved the problem. The Nike Pro top, a kind of sleeveless vest, should hopefully solve any possible friction issues with my rucksack when I start to run with one.
]]>user@domain.comTraining2006-05-12T02:05:25+01:00http://homepage.mac.com/stevjoh/My%20Website/page6/files/c849bc8d1d5f12067a2a47679217f92d-4.html#unique-entry-id-4http://homepage.mac.com/stevjoh/My%20Website/page6/files/c849bc8d1d5f12067a2a47679217f92d-4.html#unique-entry-id-4Strangely, having more than doubled my weekly mileage overnight, I appear to have picked up a ‘shin splint’ problem from over training. Unfortunately, the only real cure is to cut back on the running and spend more time stretching. I took a week and half off, but came back a little too quickly again, shins still a problem at the end of the month…..]]>user@domain.comTraining2006-04-12T02:03:11+01:00http://homepage.mac.com/stevjoh/My%20Website/page6/files/fd8afaac6bb0d3e068e54738454ad82a-3.html#unique-entry-id-3http://homepage.mac.com/stevjoh/My%20Website/page6/files/fd8afaac6bb0d3e068e54738454ad82a-3.html#unique-entry-id-3In April I began to look at on-line coaching to get some more knowledgeable feedback. In the end I settled on Will Newton at www.willnewton.com, a muti-sport on-line coach. Although I didn’t realise it at the time, Will trained Peter Gold Peter.gold.googlepages.com/mds-thefullstory%21) a competitor in the 2006 MdS.

My training programme under Will follows a similar format to the philosophy in ‘SERIOUS training for endurance athletes’, based on long, low intensity runs (initially one and then two long sessions per week), backed up with 2-3 shorter sessions. Progress is monitored against high intensity ‘ramp’ tests and other measures. I find the feedback useful, although with my training often limited by work and family commitments, I’m sure I’m not Will’s most diligent customer and I’m probably not getting the most out of it from that respect either. However, as I was well aware of my time constraints before I started, I’m pretty relaxed!! ]]>user@domain.comTraining2006-03-01T02:02:26+00:00http://homepage.mac.com/stevjoh/My%20Website/page6/files/c20df7650b260cbed66e82dfb85d0cf8-2.html#unique-entry-id-2http://homepage.mac.com/stevjoh/My%20Website/page6/files/c20df7650b260cbed66e82dfb85d0cf8-2.html#unique-entry-id-2I decided to formalise my training more and develop a proper programme. I picked up the book ‘SERIOUS training for endurance athletes’ by Rob Sleamaker (the serious bit being an acronym). A great read if you’re looking to put together a long term training programme, although you need to be prepared to use a calculator/spreadsheet. The basic idea being a high level of longer, but relatively low intensity runs to build the appropriate base fitness level.

In order to measure training, I’ve also started to use a heart rate monitor, which I now find invaluable in terms of setting pace and workout intensity. Thrilling I know!! With a year to go I’m now starting to run more as my primary activity. Fairly low intensity at 80% of max heart rate, my longest run is currently around 90 mins.]]>user@domain.comTraining2006-01-15T02:01:18+00:00http://homepage.mac.com/stevjoh/My%20Website/page6/files/54a6227d559949985f35256e4f3d2d37-1.html#unique-entry-id-1http://homepage.mac.com/stevjoh/My%20Website/page6/files/54a6227d559949985f35256e4f3d2d37-1.html#unique-entry-id-1Smoking is now a thing of the past, my main achievement to date.  My weight is down to 15 stone & I'm running faster (>10 minutes off my 5 mile time to 40mins).  My training regime is now taking on a more formal basis, but still skewed towards general fitness rather than running.]]>user@domain.comTraining2005-05-12T02:00:17+01:00http://homepage.mac.com/stevjoh/My%20Website/page6/files/4fb0838f958dd61e939619fb8ca4576f-0.html#unique-entry-id-0http://homepage.mac.com/stevjoh/My%20Website/page6/files/4fb0838f958dd61e939619fb8ca4576f-0.html#unique-entry-id-0I signed up for this event in April 2005, and began training in May.  I figure I have a year to get fit and a year to train.  My 6ft 1in frame weighed in at just under 16 stone when I started, not exactly the pysique of your average runner.

I've never embarked on anything quite so daunting before, but I see this as the perfect opportunity to get fit & pack in the cigarettes once and for all.  I've not exactly been overly active over the last few years, although I did complete the London marathon in 2002 (4hrs 40) and recently ran the Liverpool half marathon in 2 hours flat, completely untrained.

My aim for the first year is to get in shape, with event specific training to come later.  I'm cycling from Padstow to Bristol over a long weekend in July & so my training is skewed towards the bike at the moment.

Starting 9 May 2005, I'm following a basic gym program 3 days a week (45mins cardio, 20mins weights), with a 35 mile bike ride on a Sunday.  I also haven't smoked a single cigarette since I started, so far so good!!  And my weight?  Four pounds added to 16 stone dead!!]]>